Rye vs. Sugar — In-Depth Nutrition Comparison
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What are the differences between rye and sugar?
- Rye is richer than sugar in manganese, fiber, phosphorus, copper, iron, vitamin B5, vitamin B3, vitamin B1, magnesium, and selenium.
- Rye's daily need coverage for manganese is 112% more.
- The glycemic index of rye is lower.
We used Rye grain and Sugars, granulated types in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +2300% |
| Contains more PotassiumPotassium | +25400% |
| Contains more IronIron | +5160% |
| Contains more CopperCopper | +5142.9% |
| Contains more ZincZinc | +26400% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +64325% |
| Contains more SeleniumSelenium | +2216.7% |
| Contains less SodiumSodium | -50% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1221.1% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.577mg | 0.004mg | 112% |
| Fiber | 15.1g | 0g | 60% |
| Phosphorus | 332mg | 0mg | 47% |
| Copper | 0.367mg | 0.007mg | 40% |
| Iron | 2.63mg | 0.05mg | 32% |
| Vitamin B5 | 1.456mg | 0mg | 29% |
| Vitamin B3 | 4.27mg | 0mg | 27% |
| Vitamin B1 | 0.316mg | 0mg | 26% |
| Magnesium | 110mg | 0mg | 26% |
| Zinc | 2.65mg | 0.01mg | 24% |
| Selenium | 13.9µg | 0.6µg | 24% |
| Vitamin B6 | 0.294mg | 0mg | 23% |
| Protein | 10.34g | 0g | 21% |
| Vitamin B2 | 0.251mg | 0.019mg | 18% |
| Potassium | 510mg | 2mg | 15% |
| Folate | 38µg | 0µg | 10% |
| Carbs | 75.86g | 99.98g | 8% |
| Choline | 30.4mg | 0mg | 6% |
| Vitamin E | 0.85mg | 0mg | 6% |
| Polyunsaturated fat | 0.767g | 0g | 5% |
| Vitamin K | 5.9µg | 0µg | 5% |
| Fats | 1.63g | 0g | 3% |
| Calories | 338kcal | 387kcal | 2% |
| Calcium | 24mg | 1mg | 2% |
| Saturated fat | 0.197g | 0g | 1% |
| Monounsaturated fat | 0.208g | 0g | 1% |
| Net carbs | 60.76g | 99.98g | N/A |
| Sugar | 0.98g | 99.8g | N/A |
| Sodium | 2mg | 1mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.108mg | 0% | |
| Threonine | 0.289mg | 0% | |
| Isoleucine | 0.208mg | 0% | |
| Leucine | 0.563mg | 0% | |
| Lysine | 0.286mg | 0% | |
| Methionine | 0.153mg | 0% | |
| Phenylalanine | 0.435mg | 0% | |
| Valine | 0.317mg | 0% | |
| Histidine | 0.189mg | 0% | |
| Fructose | 0.11g | 0g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more WaterWater | +52900% |
| Contains more OtherOther | +∞% |
| Contains more CarbsCarbs | +31.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more SucroseSucrose | +13956.3% |
~equal in
Starch
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~equal in
Lactose
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~equal in
Maltose
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~equal in
Galactose
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